WOD 12/17/14

Part 1:  4 Rounds- 5-10 Ring Rows rest 20 sec 4-12 Push Ups rest 20 sec Part 2:  AMRAP 10 mins 10 Wallballs 5  Pull ups

WOD 12/4/14

Back Squat 3,3,3,3,3 WOD:  AMRAP 12 mins- 5x Power Clean 10x Wallballs 15x Sit ups

WOD 6/2/14

4 ROUNDS: Block Loop 30x Box Jumps 30x Wallballs

WOD 5/6/14

Part 1:  Build up to a heavy clean and jerk Part 2:  AMRAP 10: 5,10, 15, 20, 25… Wallballs 5x Hang Power Clean each stoppage

WOD 3/17/14

Spend 10-15 minutes building to a heavy clean Then:  AMRAP 10: 17x Wallball 3x Clean 17x Wallball 6x Clean 17x Wallball 9x Clean Continue climbing as high as you can.

WOD 2/25/14

Open WOD 11.5 AMRAP 20 MINUTES: 5x Power Clean (145/100) 10x TTB 15x Wallball (20 to 10′/14 to 9′)

WOD 2/1/14

400m Run 2 Rounds- 30x KBS 30x Push Ups 30x Walking Lunges 30x Pull ups 30x Wallballs 30x Double Unders 400m Run

WOD 2/6/14

Back Squat 3,3,3,3,3,3,3 WOD:  10 Rounds- 7x Wallball 7x Pull up

WOD 1/2/14

Part 1: Clean 2,2,2,2,2,2,2 Part 2:  AMRAP 12mins- 8x Wallball 4x Power Clean

WOD 11/23/13

AMRAP 20 Minutes: 5x Medball Clean 7x Wallball Driveway Medball Carry Driveway Sprint

WOD 8/24/13

“Chex Mix” Cash in: Tabata Hollow Rocks, followed immediately by: 3 Rounds of: 30x Wallball 15x Push Up 400m Run Cash out: 30x Superman

WOD 7/3/13

“Kelly” 5 Rounds: 400m Run 30x Box Jumps 30x Wallballs

WOD 6/5/13

“Flashback” (2009 Sectionals) (in teams of 2) 2000m Run 6 Rounds of- 20x Box Jump 20x Wallball

WOD 4/8/13

Part 1: Back Squat 5,4,3,2,1 Part 2: 21 Wallball 2fers/21 Dips 400m Run 15 Wallball 2fers/15 Dips 400m Run 9 Wallball 2fers/9 Dips 400m Run

WOD 3/21/13

21-15-9 Medball Clean-Wallball TTB Box Jump

WOD 1/17/13

Back Squat 3×3 (@90%) Then: 40 Wallballs/80 Sit ups 30 Wallballs/60 Sit ups 20 Wallballs/40 Sit ups 10 Wallballs/20 Sit ups